6 Rounds
7 Thrusters (75)
8 Sumo Deadlift High Pulls (75)
9 Box Jumps (full stand)

Did RX - should have gone lighter :)

Ryan did in like 8:18
Mike did in like 10+?

t25 alpha speed

In teams of 2, 40min. cap
10 Snatch 60/35 (hicimos con 50kg)
20 burpees muscle-up
30 pistols
40 hspu
50 box jumps
60 pull-ups
70 wall ball
80 burpees
90 bumper g2o
100 double under
+ E2MO"M during WOD one of the team do 1 Bear complex 60/35kg (hicimos con 50kg)
1 bear complex = Squat clean + push press + back squat + push press
(hicimos en 25:22min)

10min AMRAP

5 pull-ups
7 push-ups
9 wall balls

Lift
3xMax chest to bar pullups 8x8x8

Then
100 double unders
then
3 rounds of
15 burpees
15 toes to bar

Back Squat
5/3/1
275/315/350

3rds
400m Run
21 Burpee Box Jjmps

Strength
15min to establish 1RM snatch

55, 65, 75, 80, 85(f). Could've gotten 85# - work on active shoulders.

WOD
Open 12.2
10min AMRAP
30 snatch (75/55)
30 snatch (135/75)
30 snatch (165/100)
AMRAP snatch (210/120)

Mod: 35, 55, 75, 100. 67 reps. Should've gone for RX.

Wendler Strength:

Back Squats - 5x280, 3x305, 1x335
Deadlifts - 5x365, 3x405, 1x450

Metcon:

4 Rnds: 10 Hng Sq Clns (155lbs), 15 KBs (70lbs), 20 K2E

Time - 13:48

20 rope climbs for time (15')
about 12:15
I did this and felt o.k. but not overly warm before going. I taped all fingers well and that was a good thing.
I was trying to really concentrate on pulling my knees up high to really use my legs as much as possible. I was trying to do 2 pretty close together on the minute, but by my 4th round of 2s I was already feeling it to be honest.
My grip was a bit tired and forearms. I was trying not so much to pull with my arms, as to grip the rope hard and then pull myself and knees up to regrip the rope with my legs and drive up that way.
Good workout. I was tired but needed to stretch out a bit and then I went upstairs to stretch and then to do the 50 calestetics movement new WOD upstairs, called "Marguerita"

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
2xHigh Jump Circle Runs
4xHigh Jump Sprinting Drills (high kneesx2, 1-step takeoffsx2)
High Jump Approach Work (7-step) and a few Fosbury Flop Takeoffs
Long Jump Approach Work (14-step) and a few Takeoffs (foot landing)
Gymnastics (Glide Kips, Pull-overs)
1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)